Fitness/ Weight Loss

7 Simple Things To Know About Weight Loss

Diet
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Weight loss is not just about Nutrition and Exercise
Whether you want to lose some weight or not; it’s a very personal choice

Let me explain …

If you decide you want to, that’s a big thumbs up from us, but if not then no worries, that is fine too.

If shedding some pounds this year is one of your personal challenges but you’re at a loss as to where to start, you’ll be glad to know there are many others in the same boat.

Most people who have decided to change something about themselves this year will be looking to try and lose some weight.

Feeling a little lost, you’ll be easily swayed by the weight-loss and dieting products available on the market today; promising instant results where the weight will just fall off… yeah right!

All of this will be guaranteed without you having to do anything or even break a sweat.

Point: The only people that succeed here are the manufacturers of those products. It’s a win-win for them.

Some of the more serious weight loss products may well cause some fat to be shed, but not in a safe and controlled way.

Let’s be real here people; losing weight ‘safely‘ requires a little more effort on your part if you want to do it in a healthy way.

You want to lose weight right!

Then you have no choice but to make some changes to your lifestyle including and most importantly;

– The type of food and drink you regularly enjoy eating

– The amount of daily physical exercise you get

Don’t take weight loss too seriously by getting addicted to calorie counting, hitting the scales 5 times a day or restricting your meals to some lettuce and a few tomatoes.

Don't take weight loss too seriously

If you put in the right effort and make regular small changes to your eating habits and activity levels, then you will be rewarded with gradual and noticeable changes ..

…. just be patient!

I CAN’T say that making these changes will 100% guarantee the results you are looking for because we are all different. Some of you may have additional health or physical issues, whilst others may have problems with hormones for example; most of which are out of your normal control. Your age and weight are also determining factors as to how effective these changes will be.

I CAN say that enjoying healthy foods (as much as you can) and taking part in some physical activity (where possible) will go towards helping you achieve your goals.

The first step is for you to start feeling positive, to mark today as Day 1 on your journey towards your goal.

Ok, what next?

Think of losing weight as a long-term project. You need to have an idea, a plan of action which you can maintain over a long period of time.

          Ready to start?

Willing to take those first steps towards a new you (or even the old one!)

If so, then follow these 7 tips to help you get started.

Start Being realistic

In order to reach your new goal, you’ll need to be honest with yourself and make certain that the changes you wish to make to your lifestyle are realistic.

With regards to food, if you hate cooking then don’t plan to spend every night stressing about cooking a healthy recipe.

Think smaller and perhaps decide to cook only twice a week whilst at other times choosing a healthier option from a local restaurant or supermarket.

You know your own food tastes, so if you hate eating grains and green veg then don’t try and force them on yourself. Look at all the foods you do enjoy and see how you can adapt them to a healthier meal.

Understand your motivation

What is motivating you to make these changes?

If you have a real reason; be it for health or otherwise then you will have the push needed to carry on when times get tough.

Ask yourself some of these questions:

  • What are the reasons behind your wish to lose weight?

  • If you don’t lose weight, what will happen to your health?

  • Any ideas what a realistic and healthy rate of weight loss is?

  • Is now a good time in your life to make these changes?

  • Do you have anyone else to support you?

The more questions you can answer yourself, the more you will find it easier to push on towards your goal.

Choose a Dietary approach that you will enjoy

There are many types of diet around today and when trying to lose weight there is no ‘one size fits all’ plan.

To be successful you need to choose a dietary approach which you will enjoy and be able to maintain.

Try not to give yourself strict meal plans where you only eat ‘healthy’ foods but instead focus on having a more balanced diet while cutting down on the ‘not so healthy’ food types.

To ‘Meal Plan’ or not?

Some of you might hate the idea, whereas others might find it really useful if you have an overly hectic lifestyle where you prefer to plan things in advance.

The great benefit of meal planning is Portion Size.

If you get yourself a good set of meal planning containers, they will help you learn what a healthy portion size is, compared to just filling your plate.

The main thing to remember is not to get hung up on the numbers, otherwise, it can end up creating stress and unhappiness.

Think long-term

As I mentioned before, losing weight rapidly can happen but it’s not healthy or sustainable.
If you want to lose weight and keep it off then think slow and gradual.

Plan to lose anywhere from 1/2 to 2 pounds of weight over a weeks period as a healthy and safe guide, but remember not to get fixated on these numbers.

If you have started improving your diet and increasing your amount of physical activity then just continue to concentrate on those.

By slowly changing your habits and lifestyle you will be easier able to maintain a way of healthy eating.

Reach beyond the food

The keys to successful weight loss do not only rely on healthy eating and exercise. Other factors will affect your focus and how sustainable your choices are.

Have you got a partner, friends or family to help support you along the way?

Positive feedback really helps focus your energy

Personal Training
Joining exercise or diet groups, for example, have proven benefit.

You are less likely to let yourself or others down.

Make regular changes

Just as bodybuilding is stressful on your muscles, weight loss is also stressful on your body and sometimes your progress will slow or even stall; this is known as a Plateau, and is very normal when it comes to making changes to your body.

Check out this great video below by Matty Fusaro where he explains about Weight Loss Plateaus and how to break them

https://youtu.be/CrsnpkDEtZw

If you do happen to reach this state then you may need to take a break or just make slight changes to your diet or exercise.

External factors may also be part of the cause such as stress or lack of sleep. Any of these can affect your energy and concentration levels, and thus hindering your progress.

What you must not do if you happen to reach a plateau is just think that your body needs less energy or calories than it currently gets, and go on an even stricter diet.

Think about other things that might be part of the cause.

Set yourself regular (attainable) goals

If at last you attain your weight loss goals and feel over the moon with your success, don’t stop now!

Continue with that found motivation.

Weight loss is not just a ‘do it once’ thing. Make your changes a permanent part of your new lifestyle.

Once you reach a goal, set yourself another one!

Always make sure your goals are attainable, and achievable in small steps.

Just because you reached your first weight goal, don’t quit your new lifestyle.

Speak to friends, family and work colleagues about organising a physical challenge or joining one such as a 2k run, cycle or swim for example.

Summary

Don’t forget about the reasons why you started making these changes in the first place.

If you can achieve one small goal, you can achieve anything with the right motivation 🙂

Starting a weight loss program might be the only reason you start to exercise, but weight loss is definitely not the only benefit of starting an exercise program.

 

Good Luck with reaching your goals!

Did you find this article useful?

What helped you lose weight? Improving your diet, increasing your physical exercise or a bit of both?

Let us know in the comments below, or if you have any questions – feel free to ask, thanks 🙂

 

Disclaimer:

Here at The Healthy Insider I suggest that if you have any current underlying Medical or Health issues, that you consult your Doctor or Medical Practitioner prior to making any Dietary or Lifestyle changes with an aim of weight-loss or improving fitness.
The information contained in this website is here to help improve your knowledge around Health, Fitness, Exercise, Weight-Loss and Healthy Eating and is not provided to replace any kind of medical or healthcare advice. Deciding to make changes to your health and lifestyle based on any information provided is taken at your own risk.
As a previously qualified Personal Trainer and Fitness Instructor, I am simply offering information on what I feel would be beneficial to my readers. I welcome any comments, suggestions, or correction of errors.

 

Image Credits:
Man pointing finger by SplitShire is licensed under CC0

Personal Training by Crmgucd is licensed under CC0

Diet by Jesper Sehested is licensed under CC0

Featured Image Credit:
Diet by Jesper Sehested is licensed under CC0

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